April 15, 2021
Battlefield
Q: Anchor
PAX: Arcadia, Smores, Frenchie
Welcome/Disclaimer
Warm-up: jumping jacks, butt kickers , high knees, praying mantis, windmills, arm circle and shrugs
The thang:
15 reps each, 9 min round
Round 1:
Crisscross squats
Merkins
Donkey Kicks, alternating, in Bear Crawl stance
heel lifts, sumo squat with DB
frog jumps
Sprint
Repeat
Round 2:
star jumps
calf raise, overhead press DB
walking lunge with DB pass under (1:1)
Duck walk back with DB
Monkey humpers
Sprint
Repeat
Round 3: 8 min
pulse squats (3 pulse then up) then DB tri kickbacks
Plank Jacks
skull crushers
mountain climbers
Sprint
Repeat
Round 4: 8 min
Bicep curls
Burpees
Shoulder taps 2:1
Heel click tap ground squat
JLo’s 2:1
Count o Rama
Name o Rama prayers